01. What do we call the unit of heat required to raise one gram of
water one degree Celsius? (WATER 1 G-R-A-M INCREASE 1
TEMPERATURE-[degree] CELSIUS, THAT NAME WHAT? Answer: "calorie" =
C-A-L)
02. One pound of fat equals how many calories? (1 LB FAT EQUAL
how-MANY C-A-L?)
03. How many calories does your body use to process 100 calories
of fat? (SUPPOSE EAT F-A-T 100 C-A-L, YOUR BODY DIGEST, THAT PROCESS
REQUIRE C-A-L how-MANY? Answer: APPROXIMATE 3.)
04. For every 100 carbohydrate calories you consume, your body
expends how many in digestion? (SUPPOSE EAT C-A-R-B 100 C-A-L YOUR
BODY DIGEST PROCESS ITSELF USE C-A-L how-MANY? Answer: 5 to 10
C-A-L.)
05. For every 100 calories of protein calories you consume, your
body expends how many for digestion? (SUPPOSE EAT PROTEIN 100 C-A-L
YOUR BODY DIGEST USE C-A-L how-MANY? Answer: 20 - 30 C-A-L.)
06. What is a calorie? (WORD C-A-L-O-R-I-E, what-MEAN? Answer: CAL
USE MEASURE COUNT how-MANY ENERGY IN FOOD.)
07. 3500 calories equals how many pounds of fat? (3,500 C-A-L
EQUAL FAT LB how-MANY? Answer: 1 LB.)
08. If you cut 500 calories from your typical diet each day, you
will lose how much weight in a week? (SUPPOSE 1 WEEK YOU every-DAY
EAT LESS 500 C-A-L, YOU DECREASE FAT how-MUCH? Answer: APPROXIMATE 1
LB)
09. Your resting metabolic rate is responsible for what
percentage of your total energy expenditure? (YOU REST METABOLISM
R-A-T-E #BURN CAL what-PERCENT? Answer: 60 to
70%)
10. Alcohol has how many calories per gram? (ALCOHOL, EACH GRAM
how-MANY C-A-L? Answer: 7 C-A-L)
11. Each gram of carbohydrate is stored with how many grams of water? (CARB,
EACH GRAM STORED REQUIRE WATER GRAM HOW MANY?
Answer: About 3)
12. Carbohydrate is stored in your muscles and liver as what? (CARB
STORED-in SAVED-storage MUSCLE OR L-I-V-E-R IT SUBSTANCE NAMED WHAT?
Answer: glycogen)
13. Name a low energy density food. (NAME FOOD ITSELF ENERGY
DENSE LOW WHAT? Answer: [MANY DIFFERENT FOOD. ONE SHOW-[example],
LETTUCE.])
14. Which type of food has 9 calories per gram? (FOOD ITSELF HAVE
9 CAL EACH GRAM, IT FOOD NAME WHAT? Answer: FAT)
15. Carbs have how many calories per gram? (C-A-R-B, EACH GRAM
how-MANY C-A-L? Answer: 4)
16. What group ate almost entirely fat and protein yet had almost no
diabetes? (PEOPLE CLUSTER THEMSELVES EAT ALMOST STRAIGHT FAT,
PROTEIN, UNDERSTAND THEY INFINITESIMAL DIABETES, THEY WHO? Answer: GREEN-L-A-N-D ESKIMO)
17. What type of saturated fat is converted in your liver to a
monounsaturated fat called oleic acid? (SATURATED FAT YOU EAT YOUR
LIVER CHANGE IT-[dominant-side] BECOME OLEIC ACID
IT-[non-dominant-side] MONOUNSATURATED, IT-[dominant-side] NAME WHAT? Answer: S-T-E-A-R-I-C
A-C-I-D)
18. Replacing 50 grams of white rice with the same amount of
brown rice lowers the risk of type 2 diabetes by how much? (SUPPOSE
YOU EAT WHITE RICE, NAH, REPLACE-with BROWN RICE, YOU LESS R-I-S-K
TYPE-kind 2 SWEET-diabetes how-MUCH?
Answer: 16%)
19. Name a high energy density food. (FOOD
ITSELF HIGH COMPACT ENERGY STORED-in MANY CAL TELL-me
SHOW-[example]. Answer: [MANY DIFFERENT
FOOD. ONE SHOW-[example], CHEESE.])
20. Protein has how many calories per gram? (PROTEIN, EACH GRAM
how-MANY C-A-L?)
Additional Vocabulary:
PROTEIN: The sign for "protein" is to circle a "P" handshape. In
some contexts some people may choose to sign MEAT.
CARBOHYDRATE: The sign for "carbohydrate" is to
spell C-A-R-B.
FAT: There is a version of the sign "FAT" that
means overweight. When discussing "fat" as a food type I recommend
you spell just spell: F-A-T.
ALCOHOL: The sign for "alcohol" is the same general
sign that is used for "whiskey."
CONSUME: The concept of "consume" when discussing
nutrition is generally expressed as "EAT." The sign is often
modified by using both hands alternately and a bit larger movement
that moves past the mouth and down a short distance as if showing
the food going down the esophagus.
METABOLISM: The sign for "metabolism" is done by
holding both hands in "5"-handshapes palm back in front of the
chest. Move the hands down, out to the side, up, and back in toward
the center a bit as if representing the movement of blood around
inside of your body. Some people may use the two-handed sign
"BURNING" to mean "metabolism" but when discussing nutrition and
diet I prefer to apply the "BURNING" sign for the concept of "thermogenesis."
Note: In 1890, the USDA appropriated the term "calorie" for a report
on nutrition. A calorie was defined as the unit of heat required to
raise 1 gram of water 1 degree Celsius.
Source: http://www.jacn.org/content/23/5/373.full
Other Source: Clint Carter, June 17, 2011, "The Truth About
Calories." Men's Health Magazine, Online at: http://www.menshealth.com/weight-loss/truth-about-calories
"Energy that we use for "shipping and handling" of fuels in our
body is known as the thermogenic effect of food and is equal to
approximately 10% of daily caloric intake. For every 100 fat
calories you expend around 3 calories in absorption and metabolism.
For every 100 carbohydrate calories you consume, your body expends 5
to 10 in absorption and metabolism. For every 100 calories of
protein calories you consume, your body needs 20 to 30 for
absorption and metabolism."
Source: Westerterp KR. Diet induced thermogenesis. Nutr Metab.
2004;1:5.
Verified (via personal correspondence 2/23/2012) by Maciej Buchowski, Ph.D., is a research professor of medicine
at Vanderbilt University medical center:
Vanderbilt University 2107 Edward Curd Lane, Franklin, TN 37067 US
www.vanderbilt.edu
Email Address:maciej.buchowski@vanderbilt.edu
https://medschool.mc.vanderbilt.edu/facultydata/php_files/show_faculty.php?id3=2261
One pound of fat equals about 3,500 calories.
3,500 calories equals about 1 pound (0.45 kilogram) of fat.
You need to burn 3,500 calories more than you take in to lose 1
pound of fat.
If you cut 500 calories from your typical diet each day, you will
lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
Source: Staff, Dec. 19, 2009, "Counting calories: Get back to
weight-loss basics." Mayo Clinic. Online at: http://www.mayoclinic.com/health/calories/WT00011
Note: Protein has 4 calories per gram (16.8 joules/gram).
Carbohydrates have 4 calories per gram (16.8 joules/gram). Fat has 9
calories per gram (37.8 joules/gram). Alcohol has 7 calories per
gram (29.4 joules/gram).
Source: Lyle McDonald, 2010, "Calories, Nutrients or Food?" Body
Recomposition, Online at: http://www.bodyrecomposition.com/nutrition/calories-nutrients-or-food.html
"Energy density is the number of calories (energy) in a specific
amount of food. High energy density means that there are a lot of
calories in a little food. Low energy density means there are few
calories in a lot of food."
Source: Staff, Jan. 20, 2011, "Energy density and
weight loss: Feel full on fewer calories." Mayo Clinic, at:
http://www.mayoclinic.com/health/weight-loss/NU00195
There are more than a dozen types of saturated fat.
Humans predominantly consume three types of saturated fat: stearic
acid, palmitic acid, and lauric acid.
Stearic acid is converted to a monounsaturated fat called oleic acid
in your liver.
Source: Nina Teicholz, October 10, 2007, "What if Bad Fat Were
Actually Good for You?" Men's Health, at: http://www.menshealth.com/health/saturated-fat
Greenland Eskimos, who prior to the 1980s had perhaps the lowest
prevalence of both heart disease and diabetes on the planet. One
25-year study found that only one out of the 1,800 people monitored
developed diabetes. Their diet: almost entirely fat and protein, and
only about 3 percent carbohydrates.
Source: Adam Campbell, November 3, 2006, "The Cure for Diabetes."
Men's Health, at: http://www.menshealth.com/health/cure-diabetes
(page 5)
Your Resting Metabolic Rate (RMR) is responsible for approximately 60 to 70% of your total energy expenditure.Source: WH Carpenter, 1995, "Influence of body composition and resting metabolic rate
on variation in total energy expenditure." The American Journal of Clinical Nutrition, at www.ajcn.org/content/61/1/4.full.pdf
"Researchers from the Harvard School of Public Health (HSPH) have found that eating five or more servings of white rice per week was associated with an increased risk of type 2 diabetes. In contrast, eating two or more servings of brown rice per week was associated with a lower risk of the disease. Replacing 50 grams of white rice (just one third of a typical daily serving) with the same amount of brown rice would lower risk of type 2 diabetes by 16%. The same replacement with other whole grains, such as whole wheat and barley, was associated with a 36% reduced risk."
Source: Todd Datz, June 14, 2010, "Replacing White Rice with Brown Rice or Other Whole Grains May Reduce Diabetes Risk" the Harvard School of Public Health (HSPH) http://www.hsph.harvard.edu/news/press-releases/2010-releases/white-rice-brown-rice-whole-grains-diabetes.html
Also see: Qi Sun, (et. al), June 14, 2010 ""White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women," Archives of Internal Medicine, online.
Carbohydrate is stored in your muscles and liver as glycogen.
Each gram of carbohydrate is stored with about 3 grams of water.
Fat requires only about 1 gram of water for each gram of fat stored.
Our muscles and liver only store up to around 500 grams of glycogen.
Source: Lyle McDonald, 2003, "What is Body Fat?" The Stubborn Fat Solution (Chapter 2). Excerpt at: http://www.bodyrecomposition.com/fat-loss/what-is-body-fat.html
